Your immune system is the network of cells, processes, and substances that continually protect your body against invading pathogens such as viruses, poisons, and bacteria (1, 2).
Maintaining a robust immune system all year is essential for avoiding infection and illness.
The most fundamental approach to strengthen your immune system is to live a healthy lifestyle that includes eating nutritious meals, getting adequate sleep, and exercising.
Furthermore, studies have indicated that taking specific vitamins, minerals, herbs, and other substances might enhance immune response and perhaps protect against sickness.
However, remember that certain supplements may conflict with a prescription or over-the-counter drugs you’re already taking. Some may not be suitable for those with specific medical issues. Before beginning any supplements, consult with a healthcare expert.
Here are 15 supplements that have been shown to strengthen the immune system.
1. Vitamin D
Vitamin D is a fat-soluble substance necessary for the health and the functioning of your immune system.
Vitamin D boosts the pathogen-fighting abilities of monocytes and macrophages — white blood cells that play a crucial role in immune protection — and reduces inflammation, which aids in immunological response (3).
Many individuals are low in this vital vitamin, which may have a detrimental impact on immunological function. Low vitamin D levels have already been associated with a higher risk of upper respiratory tract infections such as influenza and allergic asthma (4).
According to specific research, vitamin D supplementation may boost immunological response. New evidence shows that consuming this vitamin may help prevent respiratory tract infections.
A 2019 evaluation of randomized controlled trials including 11,321 persons found that supplementing with vitamin D substantially reduced the incidence of respiratory infections in those deficient in this vitamin and reduced infection risk in those with sufficient vitamin D levels (5).
This shows that there is an overall protective effect.
Other research suggests that vitamin D supplementation may increase antiviral therapy response in persons with specific diseases, such as hepatitis C and HIV (6Trusted Source, 7Trusted Source, 8Trusted Source).
Most individuals need 1,000 to 4,000 IU of additional vitamin D per day; however, those with more severe deficiencies may require considerably larger dosages.
Because it influences the immune system, vitamin D has been extensively studied about COVID-19. Vitamin D has been demonstrated in studies to speed up healing and reduce inflammation in the respiratory system (9).
A recent quick review study indicated that further research is required before Vitamin D supplementation can be recommended to prevent and treat COVID-19.
However, many health and scientific specialists claim that supplementing with Vitamin D is typically harmless and may help prevent persons against the virus (10).
2. Zinc
Zinc is a mineral often included in supplements and other healthcare goods such as tablets intended to improve your immune system because zinc is required for immune system function.
Zinc is required for immune cell growth and communication, as well as for the inflammatory response. Zinc also supports tissue barriers in the body and aids in the prevention of external infections from entering (11).
A lack of this vitamin has a substantial impact on your immune system’s capacity to operate effectively, increasing your risk of infection and illness, including pneumonia (12, 13).
According to a study, zinc deficiency is responsible for 16% of all deep respiratory infections globally (14).
Zinc insufficiency affects around 2 billion individuals globally and is most prevalent in elderly persons. Up to 30% of older persons are thought to lack this vitamin (15).
Zinc insufficiency is uncommon in North America and affluent nations (16, 17).
Nonetheless, many people in the United States have a zinc shortage due to a lack of ingestion or absorption. In general, older people are at a higher risk.
Numerous studies show that zinc supplementation may help protect against respiratory tract infections such as the common cold (18, 19).
Furthermore, zinc supplementation may be advantageous for patients who are already ill.
A 2019 research of 64 hospitalized children with acute lower respiratory tract infections (ALRIs) found that consuming 30 mg of zinc per day reduced the overall duration of illness and the period of hospital stay by an average of two days compared to a placebo group (20).
Zinc supplementation may also assist in shortening the duration of the common cold (21). In addition, zinc has antiviral properties (22).
Long-term zinc supplementation is generally safe for healthy individuals, as long as the daily dosage does not exceed 40 mg of elemental zinc.
Excessive amounts may interfere with copper absorption, increasing your risk of illness.
3. Vitamin C
Because of its importance in immunological function, vitamin C is possibly the most common supplement used to fight against infection.
This vitamin promotes the activity of several immune cells and improves their capacity to fight illness. It is also required for cellular death, which aids in the maintenance of your immune system by cleansing away old cells and replacing them with new ones (23, 24).
Vitamin C also acts as a potent antioxidant, preventing damage caused by oxidative stress when reactive molecules known as free radicals accumulate.
Oxidative stress has been related to various illnesses and has a detrimental impact on immunological function (25).
Vitamin C supplementation has been demonstrated to shorten the duration and severity of upper respiratory tract infections, including the common cold (26).
A significant evaluation of 29 research involving 11,306 persons found that taking vitamin C at an average dosage of 1–2 grams per day shortened the duration of colds by 8% in adults and 14% in children (27).
Surprisingly, the research found that taking vitamin C supplements daily decreased the prevalence of common colds among those under significant physical stress, such as marathon runners and soldiers, by up to 50%. (28).
Furthermore, high-dose intravenous vitamin C therapy has been proven to alleviate symptoms in persons suffering from severe infections, such as sepsis and acute respiratory distress syndrome (ARDS) caused by viral infections (29).
Other research, however, has shown that the significance of vitamin C in this context is currently being investigated (30).
Overall, these findings support the notion that vitamin C supplements may significantly impact immunological function, particularly in people who do not obtain enough of the vitamin via food.
The maximum daily dose of vitamin C is 2,000 mg. Supplemental daily dosages are generally in the range of 250 to 1,000 mg (31).
4. Elderberry
Black elderberry or (Sambucus nigra), which has long been used as an antibiotic, is being studied for its immune-boosting properties.
Elderberry extract exhibits substantial antibacterial and antiviral properties in test-tube tests against bacterial pathogens responsible for upper respiratory tract illnesses and influenza virus strains (32).
Furthermore, it has been demonstrated to improve immune system response and help lessen the length and intensity of colds and symptoms associated with viral infections (33, 34).
Elderberry supplements substantially improved upper respiratory symptoms caused by viral infections, according to an analysis of four randomized controlled trials involving 180 patients (35).
Previous, 5-day research from 2004 found that persons with the flu who took one tbsp (15 mL) of elderberry syrup three to four times a day saw symptom alleviation four days faster than those who didn’t and were less dependent on the medicine.
However, this research is out of date and was funded by the maker of elderberry syrup, which may bias the findings.
Though elderberry has been proposed to help reduce symptoms of some illnesses, including the influenza virus, we must also be cautious of the hazards. According to some, elderberries might cause an increase in the production of cytokines, which can harm healthy cells (36).
As a result, some experts advise using elderberry supplements only during the first several weeks of COVID-19 treatment.
It should be mentioned that no published research studies on the usage of elderberry for COVID-19 have been conducted (37). These suggestions are based on a prior survey of elderberries.
According to the findings of a comprehensive evaluation of elderberry:
- Elderberry was shown to have antiviral properties in animal and human studies, suppressing numerous strains of influenza A and B.
- Raw elderberries must be cooked to prevent nausea, vomiting, or cyanide poisoning.
- Elderberry should only be used under the supervision of a trained medical professional.
Elderberry supplements are often accessible in liquid or pill form.
5. Medicinal mushrooms
Medicinal mushrooms have been used to avoid and treat infection and sickness since ancient times. Many different varieties of medicinal mushrooms have been researched for their immune-boosting properties.
Over 270 identified medicinal mushroom species are known to offer immune-boosting effects.
Cordyceps, lion’s mane, maitake, reishi, shitake, and turkey tail are examples of mushrooms that have been demonstrated to improve immunological function (38).
According to some studies, supplementing with particular kinds of medicinal mushrooms may improve immune health in various ways while also reducing symptoms of certain illnesses such as asthma and lung infections.
For example, in a trial of mice with TB, a deadly bacterial illness, cordyceps administration dramatically decreased bacterial load in the lungs, increased immunological response, and reduced inflammation compared to a placebo group (39).
Taking supplements with 1.7 grams of cordyceps mycelium culture extract resulted in a substantial 38 percent increase in the activity of natural assassin (NK) cells, a kind of white blood cell that guards against infection, in a randomized, 8-week trial of 79 people (40).
Turkey tail is another medicinal mushroom with potent immune-boosting properties. Human studies suggest that the turkey tail may boost immunological response, particularly in persons with certain forms of cancer (41, 42).
Many other therapeutic mushrooms have also been explored for their immune-boosting properties. Medicinal mushroom products are available as tinctures, teas, and supplements (43, 44, 45, 46).
6–15. Additional immune-boosting substances
Aside from the components mentioned above, several supplements may aid in immune response improvement:
- Astragalus. Astragalus is a plant often utilized in traditional Chinese medicine (TCM). According to animal studies, its extract may dramatically increase immune-related responses (47).
- Selenium. Selenium is a mineral that is needed for immunological function. Animal studies show that selenium supplementation may boost antiviral defenses against influenza viruses such as H1N1 (48, 49, 50).
- Garlic. Garlic contains anti-inflammatory and antiviral qualities that are unrivaled. It has been shown to improve immunological health by boosting protective white blood cells such as NK cells and macrophages. On the other hand, human research is restricted (51, 52).
- Andrographis. a terpenoid molecule known to have antiviral actions against respiratory-disease-causing viruses such as enterovirus D68 and influenza A, is present in this plant (53, 54, 55).
- Licorice. Many components in licorice, particularly glycyrrhizin, may help protect against viral infections. According to laboratory studies, glycyrrhizin has antiviral action against the coronavirus associated with the severe acute respiratory syndrome (SARS-CoV) (56).
- Pelargonium sidoides Some human study suggests that this plant’s extract may help relieve symptoms of acute bacterial respiratory infections, such as the common cold and bronchitis. Nonetheless, the findings are mixed, and additional study is required (57).
- Vitamins of the B complex. B vitamins, such as B12 and B6, are necessary for a healthy immunological response. However, many individuals are weak, which may hurt immunological function (58, 59).
Curcumin. Turmeric’s principal active ingredient is curcumin. It has potent anti-inflammatory qualities, and animal studies suggest that it may improve immune function (60). - Echinacea. Echinacea is a plant genus in the daisy family. Certain species have been proven to boost immune function and may have antiviral properties against various viral diseases, including respiratory syncytial virus and rhinoviruses (61).
- Propolis. Propolis is a resin-like substance produced by honeybees as a hive sealant. Though it has excellent immune-boosting capabilities and may have antiviral characteristics, an additional human study is required (62).
According to scientific evidence, the substances indicated above may have immune-boosting qualities.
However, Remember that many of the possible impacts these supplements have on immunological health have not been adequately evaluated in people, emphasizing the need for further research.
The bottom line
Many supplements on the market may aid in the improvement of immunological health.
Some of the compounds studied for their immune-boosting potential include zinc, elderberry, and vitamins C and D.
However, although these supplements may provide a little boost to immunological health, they should not and cannot be utilized instead of a healthy lifestyle.
Some of the essential methods to help maintain your immune system strong and lower your risks of infection and illness are eating a nutrient-dense balanced diet, getting enough sleep, engaging in regular physical exercise, and not smoking (or considering quitting if you smoke).
If you decide to take a supplement, consult with a healthcare practitioner first since certain supplements may mix with certain drugs or be unsuitable for some individuals.
Furthermore, keep in mind that there is no scientific proof that any of them can defend against COVID-19, even though some may have antiviral qualities.
0 Comments